How do I start a program?
Weightlifting is a good way to not only strengthen your muscles but burn calories too. Find out how you can begin weightlifting Workout by reading this informative article!
Weightlifting is great exercise for anyone who wants to not only firm up their muscles, but also to burn calories and lose body fat. The first thing you will want to do, before you start a weightlifting program, is to get permission from your physician or healthcare professional. After you get the go ahead from him or her, you can then start by either purchasing some basic equipment or just by visiting a local health club and using theirs.
As with any other form of exercise--and there are no exceptions--you must begin your session with a short period of warm-up exercises. These exercises are intended to stretch your muscles and to get you ready for your weightlifting. Your warm-up period should last between five and ten minutes. Slowly stretch your wrists, elbows, shoulders, neck, hips, waist, knees, and ankles. Then, depending on the physical condition that you are in, you can begin a weightlifting program.
Your equipment can include a weight bench, for one. Most can be adjusted to be either a flat surface or an inclined surface. There are also dumbbells, a bar with different sizes of weights, and machines. Dumbbells can be as light as two pounds each. They are normally held one in each hand, and are raised above the head or pushed out in front of you, or held lowered at your sides and raised up to your waist level. Whatever exercises you choose to do should be repeated about ten times for a beginner. Breathe in and breathe out deeply and do not make the mistake of holding your breath as we tend to do when we are under pressure or stress. Don't push yourself into doing more even if your arms feel good and you don't feel any pain yet. Any pain in your muscles will be felt within the next day or so. You have to start out slow and work your way up.
To use the lifting bar, you simply slide the amount of weights onto the bar. For a beginner, you should only start out with about ten pounds on each side. Place the bar into its holder and now lie on your back on the weight bench. Remember to breathe as you firmly grasp the bar and lift it straight up. Hold it just for a couple of seconds and then place it gently back onto its holder. Do not use quick jerky movements or you can possibly cause injury to yourself. Make your lift a controlled movement--grasp firmly, lift up, hold to the count of one, two, three, and then lower the bar.
For a beginner, your session should last no more than fifteen minutes. After you have finished with your weightlifting program, you must, for your muscles' sake, perform cool down exercises. These exercises will help your body to relax. For about five or ten minutes, perform some simple exercises. These exercises should include some gentle bending and stretching moves.
As you progress with your program, you can add on additional weights in small increments. You will be amazed at how much firmer your body becomes by doing a weightlifting workout
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